1. Warm up/mobilize

2. Strength

Core

10 rounds of

10 x med ball sit ups

10 x back extensions

10 x Russian Twists

3. WOD

Endurance

Run 1600m

Rest 4 minutes

Run 1200m

Rest 3 minutes

Run 800m

Rest 2 minutes

Run 400m

Rest 1 minutes

Run 200m

CF

2 Teams, Chipper in Cannon

60m Prowler Push (50/30)

50 x Back Extension

40 x wallballs (20/14)

30 x Press (20/15)

20 x SDHP (24/20)

10 x pulls ups

4. Recovery

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